Is Taro Keto-Friendly?

Taro is a keto-friendly root vegetable because most of the carbs have resistant starch. This means it won’t spike blood sugar or hinder the ketosis state. However, you should still monitor how much you have to avoid exceeding your daily calorie allowance.

Keto-Friendly 

• There are 22.4 grams of net carbs per 100 grams of taro. 
• Some people may think this is too much, but most of those carbs are resistant starches. 
• Resistant starch bypasses digestion, meaning it doesn’t get broken down like normal carbohydrates would in other foods. Since it won’t trigger high blood sugar or insulin resistance, you are more likely to stay in ketosis. 
• This doesn’t mean you should indulge heavily in resistant starches. Instead, consume small amounts with each meal. Just 25–30 grams of taro would equal 6 grams of carbs, which should be enough to fuel your body. 

Low in Fat

• Unfortunately, taro doesn’t have enough healthy fat. 
• You need good fats to prevent migraines, muscle weakness, cramps, and fatigue on the keto diet. 
• Some great foods include avocado, black olives, eggs, sour cream, chia seeds, almonds, chicken wings, and salmon. Just make sure you count how many carbs and calories are in each food.
• Aim to get 70–80% of unsaturated fat from your daily calories. 

Moderate Amount of Carbs 

• Taro contains a moderate amount of carbohydrates. Most of these are resistant starches and completely harmless to the ketosis state. 
• If you don’t want to risk it, go for low-carb vegetables like asparagus, broccoli, eggplant, snow peas, tomatoes, and yellow squash. For those who do enjoy taro, consume no more than 30–40 grams of it per day. 
• Remember that resistant starch is safe, but that doesn’t mean you should go overboard with eating taro on the keto diet.